Key points from article :
A new 15-year study from the Aging Research Center at the Karolinska Institutet in Sweden, led by researchers tracking more than 2,400 older adults, has found that a healthy diet can significantly slow the pace at which chronic illnesses develop in later life. Diets rich in vegetables, fruits, whole grains, legumes, nuts, and healthy fats were linked to a slower accumulation of diseases, while diets high in processed meats, refined grains, and sugary drinks—considered more inflammatory—were linked to faster decline.
The research compared four dietary patterns, including the Mediterranean diet, the MIND diet, and the Alternative Healthy Eating Index, all of which were associated with better long-term health outcomes. Participants who followed these diets were less likely to develop cardiovascular or psychiatric conditions such as heart failure, stroke, depression, or dementia. Notably, the protective effects were strongest among women and those aged 78 or older, showing it’s never too late to benefit from dietary improvements.
One explanation lies in “inflammaging,” the low-grade chronic inflammation that increases with age and is linked to multiple diseases. Anti-inflammatory diets help counter this, while also supplying essential nutrients that maintain immune strength, muscle mass, and cognitive health. The study’s long follow-up, repeated dietary assessments, and analysis of over 60 chronic conditions make it one of the most comprehensive to date, reinforcing that diet is a powerful tool in healthy ageing.
While nutrition is just one factor—alongside exercise, social engagement, and healthcare access—it is a highly accessible intervention. The researchers’ advice is straightforward: eat mostly plants, choose healthy fats, limit processed and sugary foods, and keep changes sustainable. Such choices may not stop ageing, but they can help shape it toward a longer, healthier, and more independent life.
